• Assume athletic stance with feet slightly wider than hip width, holding dumbbells at sides
• Sit back on heels and lower into quarter-squat position, keeping knees behind toes
• Explode out of squat position, jumping for maximum height
• Land in athletic position; hold landing
• Repeat

Sets/Reps/Recovery: 3-4 x 4-8 reps; rest for 2 minutes
Intensity: Begin with bodyweight and work up to 30 to 40 percent of standard Squat max
Modified: Perform with barbell across back
Advanced: Explode into next jump immediately upon landing